Strength training plays a big role in OCR preparation. Flipping heavy tires or lifting atlas stones or throwing our body around requires a lot of STRENGTH! Below is a two day plan that I believe is a good compliment to obstacle specific training.
These exercises are meant to strengthen the specific muscles used in obstacle work plus build muscular stability and balance. There is a “push” day, focusing on most of the anterior muscles , and a “pull” day, focusing on the posterior muscles. Each day has some grip and core work sprinkled in as well.
SETS X REPS (ex: 3X10 is 3 sets of 10 reps each)
Superset: Perform both exercises in a row with as little rest in between as possible.
Try to take 45s-1 min rest in between each super set
Day 1: PUSH
Barbell or Dumbbell Squat 3X8-10
Dumbbell Chest Press 3X8-10
Dumbbell Arnold Press 3X10 / Tricep Overhead Extension 3X10
Weighted Step ups 3X10 Each side / Weighted farmers carry 3X as long as possible (Failure)
Dumbbell lateral Raise 3X10 / Body weight dips (off bench or off dip station) 3X 12-15
Weighted Lateral lunge 3X10 each side / Single leg stand up or pistol squat 3X 8 Each side
2 times through
1 min plank
Cable Chop 10 each side
10 leg rasies
Day 2: PULL
Deadlift 3X 8-10
Lat pull-down 3X 8-10
Dumbbell row 3X10 / Bicep curl 3X10
Seated or lying Leg Curl 3X10 / Single Leg Deadlift 3X 8-10 Each side
Dumbbell or Kettlebell High Pull 3X10 / Reverse Cable Fly 3X10
Hip Bridge 3X10 / Toe Touches 3X10 / Weighted Russian Twist 3X 10 each side
DB Wrist Curl 3X8-10 each
Dead hang until failure X3
One thing to note: Different people have different needs and things to work on. This is a general template, but if you need to work on something specific then feel free to adjust as needed. Please reach out if you have any questions about the format of the workout or the exercises themselves! In addition, feel free to reach out to any of the Warrior Tech Trainers on staff with help with a strength training program that can cater to your specific needs!
P. S. Exrx.net is a great reference for exercises for specific muscle groups and how to do them!